Modern women pay special attention to hips and the stomach, trying to support them in the ideal form and on the measure need to reduce their volume. If you are dissatisfied with the narrow hips and don't know how it is better to arrive with them, begin them to strain strongly. Then muscle bulk will increase, and at the expense of this hip will become wider. In addition you improve the state and will tighten also the belt. Perform the following exercises to strengthen hips and to make them wider.
Instruction
1. Leg swings. Get up about the chair, turn to the chair back the left side. Further undertake it the left hand to facilitate exercise not the first time. Carry out the right leg strong forward swings, up and to the left. Put the sock on the seat. Repeat this exercise 10 times, then replace the leg and do the same with it and too 10 times. You watch that breath was uniform, try as it is possible to load muscles hips more actively. For this purpose it is necessary to carry out swings of wide range.
2. In line transfer of legs. Sit down on the floor, bend legs in knees, tighten the foot closer to hips. Rest palms against the floor behind you. Slowly you transfer from such position the knees to the left and to the right, trying to concern the floor. Repeat exercise of 15-20 times.
3. The following exercise strains not only muscles of hips, but also the stomach. Sit down on the rug, straighten legs in knees, extend hands forward, cramp shovels together, and raise the head. Begin forward motion from this position: at first extend the right hand with the right leg the easy movement from the hip, then make the same with the left hand and the left leg. Move so forward approximately on 2-3 m in the first day, increasing every day this distance by several centimeters.
4. Polumostik. Lay down on the back, extend along the body of the hand, strong press palms to hips. At first tighten knees up. Don't tear off the foot from the floor. Leaning on the foot and the head, raise the hips up. Strongly strain gluteuses, leaving hands in the home position. The head with the trunk at the same time have to be to knees at one level. Lower hips then straighten legs. You breathe exactly. It is necessary to repeat this exercise 10-15 times. It strengthens hips and especially gluteuses.
5. Exercise "Cradle". Sit down on the floor, put palms about hips. Further strongly strain stomach muscles. Then overturn on the back (at the same time without changing position of legs). Legs have to be located to the trunk at right angle. Return to the home position. Be shaken so 15-20 times. This exercise promotes strengthening of muscles of the stomach.